Warm up:
3x
1’30” Bike
20 Fast plate hop
10 GHD back extension
20 Walking lunge + twist
Strength:
Back squat
6×4 @ 70-80%
Skill:
3x
2-6 Ring MU/BMU/Burpee pull up
6 Box jump over
8 Devil press @2×22.5/15kg
6 Box jump over
2-6 Ring MU/BMU/Burpee pull up
*rest 3′ btw sets
Cardio:
4x
600/500m Ski
100 Double under
40/32 cal Row
*rest 2′ btw sets
Bonus:
EMOM 15
1: 7.5-15m Handstand walk
2: 1-2 Rope climb
3: 6-12 Pistol
Warm up: 3x 1′ Bike 5-5 Half kneeling 3-way hip rocks 15m Double kettlebell overhead carry 30″ Front plank shoulder tap Strength: Strict press 1×5 @ 55% 1×5 @ 65% 1x max reps @ 75% EMOM 8 1-3 Negative Box pike handstand push up 5″ descent, top to bottom Metcon: AMRAP 6 3 Burpee box jump over…
Warm up: 3′ Cardio 2x 10 Glute bridge 5 Inchworm 10 Air sq 10-10 Single leg RDL 30″ plank Metcon: 7x 20 GHD sit up 10 DB bench press 10 Alt. pistol squat 20 pull up *rest 1’30” btw sets
Warm up: 2 min cardio 2 sets: 10/10 anterior hip pulse on box 10/10 adductor strech on box 10/10 posterior hip strechon box 10/10 pec strech on rig 10/10 lat strech on rig 15 banded face pull 2 sets: 6 snatch deadlift 5 muscle snatch 4 power snatch 3 overhead squat 2 snatch …
Warm up: 3′ Bike 2x 20-20 Posterior hip stretch on box 10 GHD back extension 10-10 Side lunge 10 Jumping air squat 20″-20″ pallof hold Strength: Back squat 1×2 @ 87% 3×3 @ 80% Front squat 3×5 @ 70% Metcon: 10-9-8-7-6-5 Sandbag over shoulder 60/120 D/S under Accessory: 3x 12 Barbell hip thrust 3x 20…
Warm up: 3′ Cardio 2x 5 Inchworm 10 Air sq 10-10 Single leg RDL 30″ plank 30″ Handstand hold Metcon: For time: 5x 400m Run 20m HSW 10 BMU
Warm up: 3′ Bike 2x 20-20 Posterior hip stretch on box 10 Good morning @ empty barbell 10-10 Cossack squat 10-10 Single arm DB OH squat 10-10 Side plank rotations Strength: Bamboo bar OHS (or banded KB OHS) 3×8 OHS 3×2 @ 80-83% 2×2 @ 85-88% Deadlift 3×2 @ 88% EMOM 8 2 Speed deadlift @…
